Urarambiwe impatwe? Dore ibisubizo bizima!

Nta muntu ukunda kuvuga ku ndwara yo kutagira impatwe, si byo se? Ariko mu by'ukuri, twese twahuye nayo mu buzima bwacu. Hari igihe ishira nyuma y'iminsi mike, ariko kuri bamwe, ni ikibazo gihoraho. Niba rero ufite ikibazo nk'iki cyo mu nda, menya ko utari wenyine. Akenshi, ntabwo ari ikibazo gikomeye, kandi guhindura gato mu mibereho yawe bishobora gufasha sisitemu yawe y'igogora kongera gukora neza.

Kuki twumva dushonje cyane?

Mbere y'uko dusobanukirwa uburyo bwo kwirinda ibi, reka tubanze turebe uko ibi bibaho. Mu magambo make, uko ibiryo turya binyura mu mara yacu, amazi arimo yinjizwa mu mubiri. Igisigaye ni icyo gisohoka nk'umwanda. Imitsi yo mu mara yacu isunika iyi mwanda ikayijyana mu muhogo. Niba kubera impamvu runaka uru rugendo rugenda buhoro, amara arushaho kwinjiza amazi menshi kuruta uko bikwiye. Hanyuma umwanda uramutse, ukomera nk'ibuye, kandi ukagorana kuwunyuramo. Ibi nibyo twita 'impatwe'.

Ibi bikunze kugirwaho ingaruka na:

• Indyo irimo fibre nkeya kandi irimo amavuta n'ibinure byinshi.
• Kutanywa amazi ahagije.
• Kutagira imyitozo ngororamubiri no kwicara ahantu hamwe igihe kirekire cyane.
• Imiti imwe n'imwe (cyane cyane imiti igabanya ububabare, ibinini bya fer).
• Genzura icyifuzo cyo kujya mu bwiherero nubwo waba ucyumva.
• Gukomeza gukoresha nabi imiti yoroshya uburibwe.
• Impinduka mu misemburo nko mu gihe cyo gutwita .

Fibre ni igisubizo cyiza cyo kuvura impatwe.

Niba impatwe yawe ikabije, ntukihutire kujya muri farumasi ukagura umuti wo koroshya uburibwe. Abantu benshi ntibawukeneye kugira ngo bagire impatwe isanzwe. Ahubwo banza urebe isahani yawe. Ese urimo kubona fibre ihagije?

Fibre ni igice cy'ibiryo by'ibimera umubiri wacu udashobora gusya. Iyo turiye ibiryo birimo fibre nyinshi, fibre y'inyongera yongerwa mu mwanda wacu, ikawugwizaho ikanaworoshya. Nanone yihutisha igogora kandi igafasha ibiryo kwinjira mu mara mu buryo bworoshye.

Ibiryo byose by'ibimera, harimo imbuto, imboga, ibinyampeke, imbuto z'ibihwagari, n'imbuto, birimo fibre. Abahanga mu by'imirire basaba abagore kurya garama 25 za fibre ku munsi , naho abagabo bakarya garama 38. Nyuma y'imyaka 50, iki gipimo kiragabanuka gato. Ariko ukuri ni uko abenshi muri twe turya garama 15 gusa ku munsi. Rero, ntabwo bitangaje kuba tubyimba inda, si byo se?

Ingeso zo kurya kugira ngo ugire ubuzima bwiza mu igogora

Izi mpinduka zoroshye ushobora gukora ku mirire yawe zishobora gufasha cyane mu kugenzura impatwe.

• Kurya imbuto n'imboga nyinshi: Ntabwo ari ngombwa kubara garama za fibre ku munsi. Ahubwo, gerageza kurya ibikombe 2 by'imbuto n'ibikombe 2 1/2 by'imboga ku munsi. Aho kurya ifiriti, rya salade. Gura imboga zaciwe (karoti, concombre) mu iduka hanyuma uzirye ukoresheje amavuta make. Buri gihe shyira agaseke k'imbuto mu rugo. Shyiramo imbuto zumye zaciwe (amadeki, imizabibu y'inzabibu) ku bintu nka oatmeal.

• Hitamo ibinyampeke byuzuye: Aho gukoresha umugati, umuceri wera, na makaroni asanzwe, ongeramo umuceri utukura ukungahaye ku binyampeke, quinoa, sayiri, n'umugati w'ingano zose mu ndyo yawe. Rya popcorn aho kurya ifiriti. Mu gihe uhitamo ibinyampeke byo mu gitondo, hitamo kimwe kirimo garama zirenga 5 za fibre kuri buri gice.

• Kurya ibishyimbo byinshi, ibishyimbo, n'ibishyimbo: Aho kurya inyama, hindura ibishyimbo, ibishyimbo, cyangwa ibishyimbo bibisi ifunguro ryawe ry'ingenzi umunsi umwe cyangwa ibiri mu cyumweru. Shyiramo ibishyimbo bitetse muri salade. Ushobora kandi kubirya mu isupu.

• Abamonaki bakusanya imigozi: Ibi ni ingenzi cyane.Ntugatangire kurya fibre nyinshi icyarimwe. Kubikora bishobora gutera kubyimba no kubura umwuka . Rero fata icyumweru kimwe cyangwa kirenga kugira ngo wongere ibi biribwa buhoro buhoro mu mirire yawe. Bizafata igihe kugira ngo umubiri wawe umenyere, bityo ihangane.

• Tekereza ku nyongeramusaruro ya Fibre: Niba ufite ikibazo cyo kubona fibre ihagije mu mirire yawe, inyongeramusaruro ya fibre ishobora kuba ingirakamaro. Ariko banza uganire na muganga wawe mbere yo kuyikoresha, kuko ishobora kugabanya uburyo imiti imwe n'imwe ufata ikuramo.

• Nywa amazi menshi: Niba urimo kubona fibre nyinshi mu biribwa cyangwa inyongeramusaruro, ugomba kongera amazi unywa. Fibre ikenera amazi kugira ngo ikore neza. Aho kunywa ibinyobwa birimo isukari n'imitobe y'imbuto, gerageza kunywa amazi, watermelon, n'umutobe w'icunga.

Imyitozo ngororamubiri ishobora gufasha kugabanya kubyimba mu nda.

Gukora imyitozo ngororamubiri si byiza gusa mu gutuma umubiri wawe uhora mu mubiri, ahubwo ni byiza no mu kugenga igogora ryawe. Iyo ukora imyitozo ngororamubiri, umuvuduko w'ibiryo mu mara yawe uriyongera.

• Tangira ukora imyitozo ngororamubiri mu gihe cy'iminota 20 iminsi 3 mu cyumweru, hanyuma ukomeze buhoro buhoro ugere ku minota 30 iminsi 5 cyangwa irenga mu cyumweru. Ni byiza kuvugisha muganga wawe mbere yo gutangira gahunda iyo ari yo yose yo gukora imyitozo ngororamubiri.
• Igihe cyawe ni gito? Niba udashobora gukora iminota 30 icyarimwe, genda iminota 10 gatatu ku munsi. Ibyo ni byiza kimwe no gukora iminota 30 icyarimwe.

Ni ryari ugomba kujya kwa muganga?

Kenshi na kenshi, ubwo buryo bwo kurya neza no gukora imyitozo ngororamubiri bishobora gufasha gukemura ikibazo. Ariko, niba umaze ibyumweru bigera kuri bitatu ubikora kandi nta gihindutse , vugana na muganga wawe. Ashobora kukugira inama yo gukoresha umuti wo koroshya umubiri mu minsi mike kugira ngo ufashe umubiri wawe gusubiranamo.